• Trigger/Warm-up/Mobilise/Activate
  • 1) Bar Muscle-up’s (Scaling C2B pull-up’s)
  • * Max Reps – Max Reps – Max Reps – Max Reps – Max Reps
  • Rest 90 sec between repeats
  • then…
  • 2) Complete 300 DU’s
  • * Starting at 1 min, on the start of every minute complete 5 HR burpees!
  • Score = Time
  • Rest 2 min and …
  • …then complete 3 Rounds of the following for time:
  • *500 m Row / SDHP (13 kg / 20 kg)
  • *20 Burpees
  • Score = Time
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • Featured Image – Camille Leblanc-Bazinet on Wall Burpees at the 2013 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)